19
May
5/20/2015
Midcoast CrossFit – CrossFit
Arrival warm up (1 mile) (No Measure)
1 mile run/ 1200 m row
Foam roll/PVC roll
4 way banded stretch
(No Measure)
Mobility:
Shoulder smash
4 way banded stretch
Couch stretch
Scorpion stretch
Dynamic:
At your own pace (2 rounds of)
5 burpees
10 walking lunges
5 push-ups
10 jump squats
Metcon (No Measure)
Skill work:
6 min EMOM
10 D.U.
5 T2B or K2E or strict pull-ups
Remaining time rest
Metcon (Time)
6 rounds for time:
30 D.U. (60 singles)
4 HSPU (box)(hspu)(deficit)
12 T2B(K2E)
Finisher: 400 m run/row
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch